Group · Vegetables
Iceberg lettuce
Iceberg lettuce is a very tightly packed round lettuce with pale, extremely crunchy leaves. Developed in the United States to withstand transport, it owes its name to the ice it was packed in on railway wagons.
In terms of nutrition facts, raw it provides 17.3 kcal per 100 g, with 1.1 g of fibre and 0.95 g of protein. It provides 141 mg of potassium, 299 µg of beta-carotene and 24.1 µg of vitamin K1 per 100 g, and contains 95.6 g of water.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 17 kcal |
| Kilojoules | 73 kJ |
| Protein | 1 g |
| Carbohydrate | 2,5 g |
| Fat | 0,2 g |
| Fibre | 1,1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin K124,1 µg32 %
- Potassium141 mg7 %
- Manganese0,13 mg7 %
- Vitamin B10,04 mg4 %
- Vitamin C2,8 mg4 %
- Vitamin A24,9 µg3 %
- Vitamin B60,04 mg3 %
- Iron0,41 mg3 %
- Vitamin B9dietary folate equivalents29 µg
See the other 13 nutrients
- Phosphorus20 mg3 %
- Copper0,03 mg3 %
- Calcium18 mg2 %
- Omega-3 ALA0,05 g2 %
- Magnesium7 mg2 %
- Vitamin B20,03 mg2 %
- Vitamin B50,09 mg2 %
- Zinc0,15 mg2 %
- Vitamin E0,18 mg2 %
- Vitamin B30,12 mg1 %
- Iodine0,6 µg0 %
- Omega-6 LA0,03 g0 %
- Selenium0,15 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
It is the least interesting salad leaf nutritionally. It has 299 µg of beta-carotene against 891 for a Batavia and 3,640 for a dark-leaved lettuce. The paleness of its leaves can be read directly in the figures.
But it has a use the others do not. Its crunch and sturdiness make it the only salad leaf that holds up in a burger, wrap or sandwich without turning limp.
Its leaves make cups. Detached whole, they replace a tortilla or bread for a filled dish, which is the principle behind Asian lettuce wraps.
It keeps much better than the others. One to two weeks whole in the vegetable drawer, where an oak leaf lettuce lasts three days. This is the reason for its industrial success.
Mix rather than choose. Combined with dark leaves or mixed salad leaves, it brings the crunch and the others bring the vitamins.